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Athlete Date Sort Location Workout Name Description Results
Melissa Porter 03/23/2015 Rogue River CrossFit None 4 rounds for time:
10 KB clean and jerk (53/35)
12 KB loaded step-ups (53/35;24"/18")
20 lateral box jumps (24"/18")		 10m 42s
Workout Scaled
Melissa Porter 03/23/2015 Rogue River CrossFit None Squat clean 2-2-2-2-2-2-2-2 45-50-50-55-55-55-55-55 lbs
Performed as RX
Melissa Porter 03/18/2015 Rogue River CrossFit None On the minute 10 minutes: squat clean + hang power clean + 2 jerks 55 lbs
Performed as RX
Melissa Porter 03/18/2015 Rogue River CrossFit None 6 rounds for time:
8 cleans (135/95)
40ft walking lunge with KB (53/35)
120ft KB carry (53/35)		 11m 52s
Workout Scaled
Melissa Porter 03/16/2015 Rogue River CrossFit None 14 rounds 40 seconds work / 20 seconds rest:
Odd: deadlift (225/185)
Even: slam balls (20/10)		 166 reps
Workout Scaled
Melissa Porter 03/12/2015 Rogue River CrossFit None 16 rounds 45 seconds work / 25 seconds rest:
8 rotational wall balls (20/14)
AMRAP toes-to-bar		 16 reps
Workout Scaled
Melissa Porter 03/12/2015 Rogue River CrossFit None 4 sets: 2 snatch pulls + 1 hang snatch 45 lb total. Ankle still not ready to tackle the jumping. lbs
Performed as RX
Melissa Porter 03/09/2015 Rogue River CrossFit None AMRAP 12 minutes:
12 lateral lunges with anterior plate reach at ground to overhead on return (45/25)
12 Russian twists (45/25 plate)
12 push-ups from single leg		 6 rounds 0 reps
Workout Scaled
Melissa Porter 03/09/2015 Rogue River CrossFit None Turkish get-ups with barbell 4-4-4 each side 15 lb bar. 15 kettle bell on last two reps of last set on each side. lbs
Performed as RX
Melissa Porter 02/23/2015 Rogue River CrossFit None 10 rounds for time:
10 deadlifts (155/105)
10 hand-release push-ups		 23m 29s
Workout Scaled
Melissa Porter 02/23/2015 Rogue River CrossFit None 3 rounds: 7 deadlifts + 7 slam balls
*goal is to complete each round as fast as possible resting as needed between rounds
*no more than 75% deadlift max		 85 pounds lbs
10 pound slam ball lbs
Performed as RX
Melissa Porter 12/03/2014 Rogue River CrossFit None 1 minute work / 15 seconds rest of:
Burpees
Left arm KB cluster
Right arm KB cluster
Left arm KB snatch
Right arm KB snatch
Left arm KB swing
Right arm KB swing
Burpees
*load: 53/35		 126 reps
Workout Scaled
Melissa Porter 12/03/2014 Rogue River CrossFit None Squat clean 1 65 lbs
Performed as RX
Melissa Porter 12/01/2014 Rogue River CrossFit None Front squat 1 115 lbs
Performed as RX
Melissa Porter 12/01/2014 Rogue River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
Thruster (95/65)
Pull-ups		 10m 00s
Workout Scaled
Melissa Porter 11/28/2014 Rogue River CrossFit None AMRAP 15 minutes:
1x KB TGU each side (35/18)
5x pull-ups
5x plate-loaded squats (45/25)
AMRAP 15 minutes:
1x KB TGU each side (35/18)
10xpull-ups
10x plate-loaded squats (45/25)
Keep climbing....		 5 rounds 0 reps
Workout Scaled
Melissa Porter 11/28/2014 Rogue River CrossFit None Back squat 2-2-2
Back squat 1-1-1		 145 lbs
Performed as RX